Eat well??? What does it means? Many people try to find the best diet for themselves and they try to understand why diet is so important in our life. Good diet it’s mean Balanced Diet, a diet that consists of right amount of essential nutrients such as carbohydrates, proteins, fats, vitamins, minerals, roughage and water required by the body is called balanced diet. A balanced diet is one that gives your body the nutrients it needs to function correctly. In order to get the proper nutrition from your diet, you should obtain the majority of your daily calories from: fresh fruits fresh vegetables whole grains legumes nuts lean proteins A balanced diet is important because your organs and tissues need proper nutrition to work effectively. Without good nutrition, your body is more prone to disease, infection, fatigue, and poor performance. Children with a poor diet run the risk of growth and developmental problems and poor academic performance. Bad eating habits can persist for the rest of their lives. At the core of a balanced diet are foods that are low in unnecessary fats and sugars but high in vitamins, minerals, and other nutrients. The following food groups are essential parts of a balanced diet. Fruits Besides being a great source of nutrition, fruits make tasty snacks. Choose fruits that are in season in your area. They’re fresher and provide the most nutrients. Vegetables Vegetables are primary sources of essential vitamins and minerals. Dark, leafy greens generally contain the most nutrition and can be eaten at every meal. A variety of vegetables will help you obtain the bountiful nutrients that all vegetables provide. Examples of dark leafy greens include: spinach kale green beans broccoli collard greens Swiss chard Grains According to the USDA , Americans consume refined white flour more than any other grain. Unfortunately, refined white flour contains poor nutritional value because the hull of the grain is removed during the refining process. The hull is the outer shell of the grain and is where the majority of the grain’s nutrition lies. Whole grains, however, are prepared using the entire grain, including the hull, so they provide much more nutrition. Try switching from white breads and pastas to whole-grain products. Proteins Meats and beans are primary sources of protein, which is essential for proper muscle and brain development. Lean, low-fat meats such as chicken, fish, and certain cuts of pork and beef are the best options. Removing the skin and trimming off any visible fat are easy ways to reduce the amount of fat and cholesterol in meats. The health and diet of the animal are important and influence the fatty acid profile of the meat, so grass-fed choices are ideal. Other good sources of protein, which contain many other health benefits, fiber and other nutrients, include nuts and beans, such as: lentils beans peas almonds sunflower seeds walnuts Tofu, tempeh, and other soy-based products are excellent sources of protein and are healthy alternatives to meat. Dairy Dairy products provide calcium, vitamin D, and other essential nutrients. However, they’re also major sources of fat, so it’s best to choose small portions of full-fat cheeses, and reduced-fat or fat-free milk and yogurt. Plant-based milks, such as those made from flaxseed, almond, or soy are typically fortified with calcium and other nutrients, making these excellent alternatives to dairy from cows. Oils Oils should be used sparingly. Opt for low-fat and low-sugar versions of products that contain oil, such as salad dressing and mayonnaise. Good oils, such as olive oil, can replace fattier vegetable oil in your diet. Avoid deep-fried foods because they contain a large number of empty calories. The USDA has an online calculator that can help you determine how much of each food group you should consume daily. Aside from adding certain foods to your diet, you should also reduce your consumption of certain substances in order to maintain a balanced diet and a healthy weight. These include: alcohol refined grains solid fats saturated fats trans fats salt sugars If you have questions about your diet or feel that you need to lose weight or change your eating habits, schedule an appointment with your doctor or a dietitian. They can suggest dietary changes that will help you get the nutrition you need while promoting your overall health.

Happy Customer Since we became Trainers we knew that one of the most important aspects of being good Fitness Coach is to be honest with clients, real about what we are doing and passion about fitness and health life style. Our goal is to promote and inspire people to enjoy any sport and keep balanced diet. From our experience we learned that any activities change life for better and break the routines. Fitness is lifestyle, build confidence, increase energy level and even improve more focus on daily duties. Every single customer who is entry to No1 Fitness Kilcullen is very welcome. We wish to see all our members and visitors to feel confidence before, during and after class. In many years working with people we learned a lot from them. We understand how important is to put attention on every customer and them needs, how build positive relation between Coach and client. Our priority is to see people enjoying the exercises in great atmosphere☺

No1 Fitness Kilcullen is the place where we are focus on Group Sessions like our over 25 classes a week. Our idea is to show people how many benefits they can get from training with others. As kids, we loved to get together to play with our friends. As teenagers, our world revolved around our friends; oftentimes, our friends dictated our choice of activities. As adults, we still enjoy being active with friends, but don’t always feel like we have the time or opportunities to do so. Group exercise provides us with an opportunity to feel young again and be physically active with others. We believe in training into groups because we know that this is one of the best ways for motivation, determination and support from others☺

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Life is so tasty because every day we can taste so many different types food. Our meals doesn’t have to be same, little changes makes such a big different. On the picture above we can see very yummy and healthy breakfast. Our bodies love protein and fats in the morning. We are funs to celebrate every meal because good food is responsibility even for your moodJ If you eat well your energy level is much better, you can focus more on daily base, you can sleep better, your body is happy and give you really good results like good feeling and good look! Recipe for No1 Fitness Team breakfast: Avocado Free range eggs Preheat oven 180 *.Cut avocado in 2 parts. Take of the big seed of avocado and make some bigger hole into avocado( use tablespoon). Place one whole egg into 1 piece of avocado and another egg to the second piece avocado. Use sea salt and pepper. Oven for about 20 min. It is great to use some fresh veg with. Enjoy

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Donec pretium, tortor vitae porttitor suscipit, sapien purus aliquet risus, eu finibus arcu ante nec risus. Mauris porta a massa sed consectetur. Fusce porta, quam sit amet tincidunt facilisis, ipsum enim semper nunc, ut sodales ipsum lectus eget dolor. Duis non dapibus elit. Pellentesque habitant morbi tristique senectus et netus et malesuada fames ac turpis egestas. Donec vel leo egestas, finibus felis ac, luctus felis. Nunc mattis elementum ullamcorper. Vivamus eros mi, dapibus sed enim quis, ullamcorper eleifend nunc. Pellentesque ex eros, venenatis in enim nec, facilisis tincidunt sapien. Quisque porttitor, urna a venenatis eleifend, lacus leo tempus elit, et rutrum nisi libero pulvinar ante. Vestibulum faucibus odio eget tellus maximus vestibulum. In eget eros et massa blandit sagittis. Nullam hendrerit, metus eget varius scelerisque, nisl urna venenatis odio, pharetra pharetra lectus justo aliquet quam. Integer ac metus mi. Etiam eget arcu quis ligula ullamcorper hendrerit nec at neque. Vestibulum sed mauris tincidunt, tristique tellus sed, fermentum sapien. Phasellus pretium vestibulum est in porta. Mauris fringilla dapibus lectus vel venenatis. Nulla mauris nisl, iaculis non maximus eu, aliquam eget magna. Fusce magna massa, fringilla id posuere at, accumsan ut erat. Phasellus commodo molestie diam at laoreet. Maecenas lacinia justo in nulla dapibus, a luctus orci sagittis. Nulla ac semper urna. Quisque pellentesque, eros non condimentum auctor, nibh arcu faucibus mi, eu lacinia erat ex nec dui. Suspendisse tincidunt lorem a turpis faucibus aliquet. Nunc eu ultrices mauris, in venenatis urna. Vivamus lobortis lorem ligula, sit amet faucibus magna venenatis a. Ut lobortis nunc urna, vel rhoncus nisl convallis eu. Vestibulum porta tellus justo, a elementum urna imperdiet at. Etiam et facilisis dui. Proin ut libero sodales, bibendum est in, elementum risus. Sed tincidunt, eros sed feugiat commodo, purus odio blandit neque, vitae maximus felis eros et erat. Sed gravida nunc a nulla iaculis iaculis. Pellentesque eget massa rhoncus ligula porta ullamcorper.

May 2015 – No1 Fitness Kilcullen

Eat well!

By Fiona Murphy|2017-02-04T21:15:07+00:00May 12th, 2015|Fitness, Health, Weights|

Eat well??? What does it means? Many people try to find the best diet for themselves and they try to understand why diet is so [...]

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Funlavin 5km & 10km

By Fiona Murphy|2016-07-10T22:51:00+00:00May 12th, 2015|Cardio, Fitness|

Congratulations to No1 Fintness running group and all happy finishers

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Our happy customer

By Fiona Murphy|2017-02-04T21:15:07+00:00May 12th, 2015|Cardio, Fitness|

Happy Customer Since we became Trainers we knew that one of the most important aspects of being good Fitness Coach is to be honest with [...]

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From the recent Kilcullen Festival

By Fiona Murphy|2016-07-12T13:16:48+00:00May 12th, 2015|Fitness, Weights|

We were really delighted to take a part of Parade in Paddy’s Day in Kilcullen. First time since we opened No1 Fitness Club we could [...]

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Group session

By Fiona Murphy|2016-07-12T13:05:52+00:00May 12th, 2015|Fitness, Weights|

No1 Fitness Kilcullen is the place where we are focus on Group Sessions like our over 25 classes a week. Our idea is to show [...]

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Work out with your own weight!

By Fiona Murphy|2017-02-04T21:15:07+00:00May 12th, 2015|Fitness, Health|

Getting fit doesn't have to be complicated. Simple bodyweight exercises can be a great for achieving gains in strength, flexibility, and overall health. Bodyweight exercises [...]

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The hell of the ride

By Fiona Murphy|2016-06-19T19:24:42+00:00May 12th, 2015|Health, Weights|

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Donec pretium, tortor vitae porttitor suscipit, sapien purus aliquet risus, eu finibus arcu ante nec risus. Mauris [...]

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Yummy

By Fiona Murphy|2017-02-04T21:15:07+00:00May 12th, 2015|Cardio, Fitness|

Life is so tasty because every day we can taste so many different types food. Our meals doesn’t have to be same, little changes makes [...]

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Healthy Diet

By Fiona Murphy|2016-06-26T19:59:14+00:00May 12th, 2015|Cardio, Fitness|

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Donec pretium, tortor vitae porttitor suscipit, sapien purus aliquet risus, eu finibus arcu ante nec risus. Mauris [...]

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